I agree with mbuat. The first week I "started" with 2 sets of each exercise on the first day and regretted it. This is a "Beginners" program and you are getting your best results from minimal exercise so there is no need to overdo it. Also, it took about 4 weeks for me to get a good idea of the weights I could handle and to make sure my form was right. I finished the 8 weeks and made good progress on strength and fat loss with virtually no loss on LBM. Now, I'm halfway through this program for a second time but with higher intensity. About to add a 4th day and possibly sprints and supplemental exercises on 2 rest days before I move on.